Monday, May 12, 2014

What an awesome weekend Betsy, Billy and I had at the Regional's in J'ville.  A big shout out to Melissa M., Kerry, Chelsea, Justin, Kate, Danielle, Korey for joining us!!!  We've posted some pics and videos on facebook if you haven't seen them with a few more to follow once we get caught up.

Johanna coming up from a 203# Back Squat!!

Arm/Leg Swings
Samson Stretch L&R
2 Rounds of:
10 Shoulder Dislocates
10 Wall Squats
15 Ab-mat Sit-ups

MOD
Strength
Strict Press (15:00 CAP)
5-5-5-5-5 (same weight across all sets)
If you did all 5 sets last week unbroken, add 2.5-10# depending on how easy it was

WOD
Conditioning
With a running clock perform the following:
AMRAP 5:00
10 Thrusters 95/53#
10 Pull-ups
rest 2:00
AMRAP 5:00
10 Power Cleans 95/63#
10 Burpees
rest 2:00
AMRAP 5:00
10 S2OH 95/63#
10 Box Jumps or Step-ups 24/20"
Post total reps of each round

Extra Credit
Strength
-Back Squat 5 sets of 2 @85%

Day 12!!
Hope you didn't get behind over the weekend!!

No comments (Add your own)

Add a New Comment


code
 

Comment Guidelines: No HTML is allowed. Off-topic or inappropriate comments will be edited or deleted. Thanks.